Sunday, June 17 – Rest Day
Mobility of the Week – All members are highly encouraged to attend weekly [free] Mobility class and/or perform this on your own at least 1x/wk. You can also break this workload up over the course of a few days.
Self Assessment –
- 10 OHS w/PVC and red band around knees/rig
- 10 Wall Angels (view here)
- 10 Hollow Rocks
- 10 inch work push ups
Smash/Roll –
- Pecs
- Lats
- Upper Traps/Upper Back
- Forearms
- Quads
- Glutes
- Adductors
- IT band/TFL
- Calves (1-2 min)
Bands/Stretches –
- Hip Grinders (30-40 sec holds)
- Back/Lumbar Extensions on Foam Roller (30 reps – slow and controlled)
- Pigeon Pose/Stretch on a box
- Couch Stretch (30-40 Sec)
- Banded Good Mornings 3×12 reps
Re-assess –
- 10 OHS w/PVC and red band around knees/rig
- 10 Wall Angels
- 10 Hollow Rocks
- 10 inch worm push ups
Monday, June 18
Strength: Push Press
- Establish a 1 Rep Max [compare to 2/26/18]
WOD: 13 Minute AMRAP
- 21 Box Jumps (20/24)
- 14 Deadlift (103/155)
- 7 Shoulder to Overhead (103/155)
Tuesday, June 19
Strength: 10 Minute EMOM
Minute 1:
- 2×20 second Hanging L-Hold
Minute 2:
- Banded Anti-Rotation, 20 Second (each side) [view here]
WOD: For Time
- 500M Row
- 50 Double-Unders
- 50 Back Squat (33/45)
- 50 Double-Unders
- 250M Row
- 50 Double-Unders
- 25 Back Squat (33/45)
- 50 Double-Unders
*18 minute time cap. Modify double unders with 100 single skips today.
Strength – 6:45PM
- Clean – 5×2 at 85%
- Clean Pull Downs – 3X2 at 90% +5/10# from last week
- Weighted Step-Ups – 2×8 each
- Banded Hamstring Curl – 2×15
- Barbell Curl – 3×15 curls (7 top – 7 full – 7 bottom)
- DB Bench Press – 3×10
Wednesday, June 20
WOD: 32 Minute MOMO
- Max Calorie Bike
- Max Rope Climbs
- Max DB Hang Clean [rotate R arm then L arm each round]
- Max PVC Sit-Ups
*Scale for rope climbs will be max standing rope ascent/descents. There will be 4 scores today; total calories, total rope climbs, total DB hang clean, total sit-ups.
Mobility: 10 Minutes [coach led]
- Hip Grinders (30-40 sec holds)
- Back/Lumbar Extensions on Foam Roller (30 reps – slow and controlled)
- Pigeon Pose/Stretch on a box
- Couch Stretch (30-40 Sec)
- Banded Good Mornings 3×12 reps
Thursday, June 21
Strength: Hang Snatch
- 2-2-2-2-2
WOD: 6 Rounds For Time
- 3 Snatch (103/155)
- 6 Bar-Facing Burpees
- 9 Wall Balls (14/20) (10’/10′)
*18 minute time cap.
Strength – 6:45PM
- Cosak Squats – 3×10 (each leg)
- Walking Lunges – 3×10 (each leg)
- Back Squat – work to 95% for single then drop sets 3×3
- Glute Ham Raise – 3×8-15
- Squat Jumps – 3X10
- Pull-Ups – 8 x 20% of week 1 Max min 5 reps
- Push-Ups – 8 x 20% of week 1 Max min 5 reps
Friday, June 22
Strength: Front Squat
- 2-2-2-2-2
WOD: 21-15-9 for Time
“Elizabeth” [compare to 1/14/16]
- Power Clean (93/135)
- Ring Dips
*12 minute time cap.
Saturday, June 23
WOD: 3 Rounds for Time
“Eva” [modified]
- 800 Meter Run
- 30 KB Swings (35/55)
- 30 Pull-Ups
*35 minute time cap.
Sunday, June 24 – Rest Day
Bootcamp + Bloody’s + Brunch event at CrossFit Prior Lake & Charlie’s on Prior today! Registration deadline is Wednesday, June 20 and we’re almost sold out! TO REGISTER